Comparing Nutrients in 1 pound Instant Tea VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea	26%	0%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Instant Tea	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	49.3% 1429kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	61.7% 80g	130g per day for Men 19-50 years
Sugars	34.6% 25g	28.5% 20.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	101% 38.6g	125% 47.6g	38g per day for Men 19-50 years
Protein	164% 92g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Instant Tea	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	344% 4.47mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	411% 20.5mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	117% 467μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Instant Tea	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	53.5% 535mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	128% 10.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	26229% 603mg	485% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	155% 1084mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	806% 27397mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	69.7% 7.67mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Instant Tea vs Oil Roasted Almonds:

• Unsweetened Instant Tea Powder has 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 19.8 times more Vitamin B5, 3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Vitamin B1 and more Vitamin E than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Instant Tea vs Oil Roasted Almonds:

• Unsweetened Instant Tea Powder has 54.1 times more Manganese, 8.6 times more Potassium, 1.3 times more Selenium and 72 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.9 times more Phosphorus and 1.8 times more Zinc than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Oil Roasted Almonds have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Instant Tea Powder has more Omega 3, 3.3 times more Carbohydrate and 1.2 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Energy, more Fat, more Saturated Fat and 338 times more Omega 6 than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Oil Roasted Almonds have similar amounts of Fiber and Protein per 1 lb.
• Both Unsweetened Instant Tea Powder as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.